M.K. Sheehan's Blog, page 2

Interrupt Yourself

Lately I’ve been falling back into some old habits. Those persnickety feelings of being unworthy, or hustling to demonstrate value, and capability. Let me be clear, these are a waste of time. Dr. Suess put it best when he wrote, “Be who you are and say what you feel. Because those who mind don’t matter, and those who matter don’t mind.” As I feel myself being tugged back into these old methods of relating to others and my environment I find the best tactic for success is to interrupt that thought pattern.

When I am tempted to prove my worthiness or stoop to someone else’s level it can be immensely helpful to simply change gears. Reframing my inner monolog takes only a second. Simply a hiccup in the matrix to stop that thought pattern and start on a new one. It works when I’m full of self-doubt or rehashing a situation one more time. The distraction and interruption is simple. Consider your highest self, the glorious and otherworldly goddess that you hold inside. Would that radiant being utilize their limited time on the planet to ruminate on past wrongs? Would they condescend to questioning their own choices simply because someone else did not understand them? Seriously, would they?

Or would you highest self continue to operate at their highest level? You would continue on your path unmoved and unbothered. Only those conversations that add value to your understanding need to be held. We do not need to explain ourselves or our choices to everyone. We owe explanations to no one. Instead move forward, head held high, and towards your goals. 

Interrupt that nagging voice, it is only a distraction. Remember your highest self. Let that vision be your guiding light. Release the pressure to perform or serve anyone or anything other than the continued development and growth of who you are meant to be in the world. Comparison is the thief of joy, let go of checking your progress against anyone else. Instead listen within, honor yourself. When the temptation arises to cut yourself down or question your own choices, interrupt that thought pattern with a reminder of who you truly are at your core and carry on brave one. Carry on.

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Be Your Best Self

The Universe doesn’t bring you what you want – the universe brings you who you are already. The universe is like a giant mirror. That which you put into it reflects back to you. There is nothing stopping you from being who you are in your wildest dreams. Are you confident, elegant, or educated? Instead of wishing for those things, or for some fairy godmother to arrive with gifts in tow, show up as that person. Show up at events. Dress for the part. Be exactly what you want to be and the universe will provide the tools, synchronicity, and people who fit into that life. 

Being your best self is not always a stretch. And transforming your life does not always require dramatic steps. Sometimes it begins with the smallest efforts. Maybe your best self is a gardener – someone who cares for and nurtures life. Then get yourself to the garden store and pick up a plant. Start small, it doesn’t need to be a forrest you’re growing. One plant may thrive and be separated into two. Keep at it and before you know it you have a garden blossoming around you. 

Perhaps your goal is to be wealthy. Start small. Save $25 every pay check. Be sure to pay yourself first and then pay the rest of your bills. Put that money aside, or invest it, and watch it grow. It’s amazing how quickly a little savings turns into a surprising sum. A friend this week told me how his spouse had started a little habit – 52 envelopes for 52 weeks out the year. Each week, trading off between them, they would take an envelope and put aside the dollar amount listed inside. It was never a particularly large sum so they wouldn’t miss it from their regular spending. After a year they have $1,400 saved! They are going to Chicago to visit family and take their children out for a fancy dinner. They’ll still have money left over to spoil their grandchildren.

Whatever your goal is, you don’t have to start with the finished product. Start with one small step. A new practice of saving a few dollars here and there, or of tending to your own garden or landscaping. After a while it simply becomes part of the routine. You find yourself living the life you had only dreamed of before. It is the practice of choosing one moment at a time to be exactly who you want to be. If you want to be well-read, pick up a book from the library. The leaps are not large but over time, they add up.

Each of us has a vision for who we are and what we are about at our core. Simply start practicing. See where the time invested in who you know yourself to be take you. It may result in the universe mirroring back to you all those things you already knew in your heart to be true. I see greatness within you, when you see it for yourself and act on it, you will change the world. I believe in you.

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Embracing Ease this Holiday Season

As we come to the close of the year it is easy to get wrapped up (forgive the pun) in doing everything. So much so that we begin to experience less and less joy in the season. We get consumed by deadlines, vacation schedules, and school performances. There are holiday social and professional obligations, rites of passage, and traditions to observe. Whether we are active in our faith, film, or theater community there will be a moment when we are called to reflect on the meaning of the season. Perhaps meaning is something that transcends all belief systems.

Meaning that cozy, hygge awareness that the rush to do everything strips value from the small generosities that are available to us every day. There’s a lot of, “yes and,” thinking these days. We are no longer one thing we are able to be everything at once. If that feels wonderful to you I’m so glad. If, like me, it feels a little overwhelming to be all the things all the time then I hope you’ll join me in letting go of obligations while keeping the meaning this season. 

What is one thing you can let go of or at least put off? Could you send Valentines or New Year’s cards instead of holiday update letters? Could you make hot chocolate and watch a movie instead of a gingerbread house building day where you bake cookies from scratch? Or could you just buy the readymade kits with icing? How can you honor yourself and the season?

The goal of the holidays is not to “Win.” The only prize of this time of year is being fully present and enveloped in the moment. And we can only do that one instant at a time. Maybe you leave one box of ornaments in the basement this year. Maybe you bake the cookies from the freezer section. The memories are not in the complicated logistics. It is not by exhausting ourselves or exerting superhuman energy that we get to enjoy the holiday season. 

Many of us are opting for a simpler season and embracing ease. A more gentle close to the year that honors our celebrations and also our collective need for rest. Pushing ourselves to always perform or do more is a fast track to burn out. And when we are burnt out we are too tired to savor and enjoy.

So as we enter this holiday season I encourage you to embrace simplicity and ease. What is one less thing you can do? And if one seems too little, what five things can you take off of your list? Give yourself and your loved ones the gift of ease this season. Release yourself from the pressures to perform, host, and curate. Instead relax, read a holiday themed book, or watch a movie.

My gift to you is this space we share where my only wish is for your season to hold all the deepest meaning and joy with no effort whatsoever.

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The Gift of Less

As we inch closer to towards the end of the year there is always this temptation to cram in as many events as we possibly can. I love the holidays and I love celebration. The opportunity to gather, connect, and rekindle friendships is so enchanting. However, it can be overwhelming to add more to our plates than we have to give. Not only are we inviting friends to join us but we are being invited elsewhere. Our schedules fill up quickly.

This year, as I stare at the twinkling lights on our tree – up before Thanksgiving because we are hosting our first holiday party on Saturday, I am reminded that there is never enough time for all of the things we want to do. There will always be one more party, call, or event.

The best advice I can offer when the list keeps growing is to give the gift of less. Pause. Consider, what’s one thing I can take off this list right now? What is one less thing that I can do to give myself space. What can I do less of in the year ahead?

This practice sounds simple. But it can be a real challenge when we’re involved in social life, our communities, and relationships. One way to dig deep is to consider what brings us joy? What truly delights you and enhances your life? When you consider the friends and events, it’s easy to get wrapped up in “tradition,” or what is comfortable.

In the new year I challenge you, and myself, to look at daily life. How do you spend a regular day? Does it feel nourishing and fulfilling? What tasks, people, or experiences fill you up and which feel draining. If a person, place, or activity is taking from your energy rather than filling you up – let it go!

It’s important to remember that no matter what we give to the world, our partners, or families and friends we need to keep a bit of ourselves for ourselves. Never give away that which you need. In fact, you are of no use to anyone, least of all yourself, if you are perpetually running on empty. Save some of you for you.

As you give back time an energy to yourself that it becomes easier to whittle away the things that have become obligations rather than joys. Even if you let go of something you later want back, nothing is permanent, everything is temporary. You’ll make mistakes, figure it out and move on. As you take away those things that no longer serve you, it creates space for the things that nourish, fill you up, and bring you joy. And that’s a new year worth getting excited about!

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The Language of Ideas

The more I observe my mind and how it works the more I find language to be a filter for the ideas that I hold. An imperfect filter because it forces ideas to conform to its limitations and boundaries. An idea may be in colors and sounds but difficult to share if it cannot be made to fit into sentences and words.

Language is transformational – its formality conveys prestige and elegance – ideas that are meaningful but not by their definition but on the power, access, or status they imply. Language may be casual or coarse. It conveys personality, emotion, and region. We learn so much from another person when we listen to the way language drips from their tongues. 

Which is an interesting concept when we consider the ways in which we add an additional filter when we learn a new language. With new languages we learn different rules. We open up new ways of expressing ideas. Our first language may have been a less perfect tool for us to communicate. Like finally being able to describe the weather in an Inuit language that holds 50 different words for, “snow.” Or the specificity that one gains from colloquialisms based on what another culture values most. How we might relate better to one another if only our language filters were adjusted to provide even more transparency?

It also begs the question, if we need a language to share how might we be able to utilize our magnificent minds to communicate in the abstract? Through art? Movement and dance? Touch? Words are like scaffolding for dreams – without them we are unable to share our visions our dreams of what might be or what is possible now. We use them to give structure to the ideas we generate. Even those ideas not in a verbal framework but in an imagined dream. Ideas generated in colors, sounds. The small theaters of our minds forever workshopping strategies, plans, imagined scenarios, and makeshift streams of events. Strategizing how we become the version of ourselves that we imagine.

How phenomenal that we have utilized sound in this way, our bodies in this way, to communicate, to share, and to grow our influence in a world where we are all actors in a shared hallucination. This same idea that reality is a thing even though it does not appear the same to all of us. Even though we have a vast array of philosophies, values, and understandings. We long to share our thoughts and use language to communicate the desires of our minds, bodies, hearts. It’s simply phenomenal.

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Preemptive Self-care

Taking care of my full self requires a multi-layered approach. This is not just exercise and rest, rinse and repeat. To take care of ourselves is not an afterthought or side hustle. It’s investing the same energy and attention we might give to a beloved pet or family member. We invest attention, energy, and resources into care and feeding of others. We deserve to do the same things for ourselves.

Oftentimes we run ourselves ragged – traveling for work, meeting the needs of family and friends, investing our time in activities that deplete us. It’s easy to do – our culture offers innumerable opportunities to entertain, distract, or sell us something. Making time to focus on deeply caring for our bodies and ourselves has become an intentional act. 

Caring for myself I like to start with basics. What does my daily routine look like and how could it better serve me? Am I losing time to scrolling and finding myself short on time later in the day? Yes. Completely, yes. Then I need to make a point to get to bed at a reasonable hour. That means a good night’s rest.

The next piece I notice is that I’m eating later in the morning, which gives my metabolism a late start. The best way to shift that is to eat earlier. That means meal planning. Outlining what I’m going to eat the day before, or even the week ahead (particularly when it comes to dinner time), is an investment in my wellbeing. 

We’re only two steps in and you’ll notice we’re talking about planning ahead, not aftercare. This is not recovery after you’ve already run yourself ragged. It’s noticing your patterns and taking the necessary steps to rearrange your day so that it works best for you. It can be incredibly frustrating to find yourself out of groceries or running late. But what if instead of finding fault in a single day you found a new routine that better suits your rhythms? Scheduling breaks when you need to rest keeps you from doom scrolling for half an hour. We all know our devices leave us mentally drained. As opposed to resting which allows us to come back refreshed and rejuvenated. 

The strategies above might not work for every person. But I have found that when I take the urgency out of making a quick decision now, I make better choices. It’s hard to decide what our next right thing is when we’re hungry, tired, or worn out. When I feel better I get make a healthful decision with future me in mind. Being intentional in my choices my days go a lot more smoothly.

When I make the time for myself, I decide when and how I need to be taken care of best. Investing my energy to make that happen I just feel better. I am better equipped to meet my own needs and that leaves me feeling more relaxed, happier, healthier, and pleased with the quality of my life. Small changes really do make a big difference! Let me know what you’ve tried recently that simply made your life better in the comments.

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Building Healthy Relationships

Our first November flakes of snow here in the midwest. As the weather starts to turn my thoughts are on warmth and connection. We talk a lot about the importance of self-care and awareness. But in addition to our relationships with ourselves it is important to also build healthy relationships with others. People who encourage us to be our best selves. Motivational speaker Jim Rohn believes that we become most like the five people we spend the most time with.

When we look at our circle of friends often we build relationships by proximity. The kids we went to school with, people we meet at the office, or neighborhood friends become our closest confidants. Building relationships based on physical proximity makes sense. Your coworkers or neighbors are most likely to be there when you need help. However we also want to practice the first rule of improv – yes and.

Yes, we want to build friendly relationships with the people who live and work nearest us. AND we want to build bonds with people who support us to be our best selves. With whom do you connect most deeply? When we surround ourselves with people who live nearby it’s important to asses if we share their opinions and values. When we spend time with people who don’t share our beliefs we may be tempted to, “Fit in.”

Finding people whose values we agree with and whose attitudes we admire may be challenging. But it is important to seek those relationships out so that we might become the best version of ourselves. We become our most authentic selves not by constantly having to prune back our opinions. We come our best selves by being surrounded by people who encourage us to dig deeper. Nourishing relationships fill our days with opportunities to enhance our lives and our interests rather than distract from them. We want to spend time with people who have our best interest at heart and who embrace and accept us exactly as we are. Within these relationships we find opportunities to grow and develop into the fullest, most beautiful and authentic versions of ourselves. 

If the relationships you are in do not meet these criteria, it may be time to consider where you last felt seen, valued, and supported. Then circle back to those people and relationships that felt the truest and best. Self-care is surrounding ourselves with loving people who encourage our growth and support us in our times of need. Give yourself the gift of being surrounded by nurturing connections and see how it transforms your life.

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Let’s Not Do All the Things

I delegate to avoid over stress and it starts with asking questions. When I was growing up there was a wonderful couple that our family befriended at church. They exercised Elizabeth Ann Seton’s philosophy, “To live simply so that others might simply live.” Taking this credo so much to heart that that they purchased some land in the Pennsylvania mountains and lived off of the land – no electricity, no running water. The Amish in the surrounding communities used to bring their children to visit the O’Hagan’s small farm to show them what “roughing it,” was like. And while this couple lived in a small cabin in the woods, that they had built with their own hands, they still found time to welcome friends and share their experiences with others. 

As a young woman I would write them letters with whatever challenge I was facing. I relied on them and their advice to guide me to the best choices. One challenge that I found particularly difficult was that of feeling overwhelmed. I felt conflicted and challenged by family obligations, work expectations, and school. I was working full time, earning my Master’s degree, and attempting to make my own path in a new city. Writing to Daniel and Marcia I asked, “How do I do all of these things all at once? What am I missing?” Their advice, like their lifestyle, was quite simple. There were three touchpoints to their guidance. 

What things are necessary? What things are necessary but can be done by someone else?What things are necessary but only you can do? 

These three simple questions not only helped put all of my to-do items into perspective. It also very quickly put them into order. Because that which is not necessary very quickly falls away. This immediately makes the scope of work smaller.

Second, that which you can delegate must be given away. We often don’t want to let go of control. We believe ourselves to be the best and only person for every job. However, if you can let someone else do it then you must. If only because you are unable to move forward if you are holding on to everyone else’s responsibilities. You are limiting yourself and the people in your life by not trusting them. Delegating allows others the opportunity to rise to the occasion. Let go of the things that other people can do so that you have the space, time, and energy to do the work that is necessary and only you are capable of doing.

And finally third, that which only you can do is on your list. After following steps one and two you’ll find this list is incredibly short. It’s surprising to consider only the things that you yourself are able to do. The things that rise to the top of the list are much more important than anything on lists one and two anyway. They are things like – love your family, show up for your friends birthday party, and have the difficult but necessary conversation with a loved one. 

These big tasks quickly fall to the bottom when we are bogged down by tasks that are not ours to handle. Once we let go of the unnecessary we suddenly have time for the things that really matter – our relationships, our selves, and life. Only I can live my life and only you can live yours. Let’s not do all the things. Instead let’s focus on what important things are ours to do and what we can forget or delegate

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Mature Relationship Needs

In relationships it is often easy to lose track of balance. It’s easy to find yourself in the midst of long term relationships that do not reflect your current awareness of your own value and worth. As we grow and change we sometimes find ourselves in the midst of mature relationships with people we did not so much choose as those who exist within our social or professional proximity. When we recognize that the relationships we are in no longer serve us, the good news is, just because a relationship is long standing doesn’t mean you have to stay in it. Below are some common challenges in mature relationships and some suggestions in how to proceed. I hope these strategies serve you!

Take Up Space

You are allowed to take up space. Any relationship that is predicated upon your being supportive to another person while taking no support for yourself is unhealthy. It’s time renegotiate the terms of the relationship. In relationships both parties deserve to have their needs met. Bending over backwards to assist someone else while they absorb your generosity and offer nothing in return is not a reciprocal or healthy relationship. If your relationship is entirely in service to someone else, that is not a relationship, that is a job. You need to quit unless you willingly plan to volunteer your energy, time and expertise for someone else’s gain.

Keep Some For Yourself

If the conversation is never allowed to be about you, it’s time to reconfigure your attention. Pouring into someone who can never get enough of themselves is a loosing proposition. You will continue to give. They will continue to absorb. And you will have nothing left for yourself. Instead, focus your attention on friends who may in fact reciprocate your care, love, and attention. When you realize that you have come in contact with a relationship vampire it is best to let that relationship go. We give in our relationships but we always keep some of ourselves to ourselves. Just ask Dolly Parton.

Accept Healthy Attention

If a person only notices your absence when it is in relation to their wants and desires, chances are they are not in relationship with you. They are in relationship with with a service you once provided. When someone only wants to get together when they have a task to be completed, they are looking for staff not friendship. Expecting you to be prepared to help them, while being disinterested and unavailable for events that are meaningful to you, they are using you. This person only wants to assure that your attention remains focused on them and their needs while refusing to meet your needs at all. 

Avoid Manipulation

Anyone who threatens to abandon you or your relationship because it no longer meets their exact specifications is using fear to manipulate you into complying with their wishes. Do not fall prey to this tactic or you will continue to feed an insatiable hunger. Time spent together should be reciprocal and involves both people giving their time and attention to one another. Sharing connection is a gift that allows your bond to flourish and grow. When you find yourself planning parties, trips, and adventures for another person and are then told that, “you’re so hard to buy for, I didn’t get you anything.” OR, “Thank you for the thoughtful gifts, trips, and parties you threw for me but I am unable to return that favor.” This person has chosen this behavior. Unless you change your willingness to cooperate they will continue to take advantage of your kindness.

Make Healthy Choices

Giving to other people in relationships is a choice we make. We can be confused by the difference between sharing our love with others and giving to others so that they might like us in return. It is possible that we have lost our way. When we consider ourselves unlovable, we are willing to accept any connection, even when it does not meet out needs. Perhaps, our sense of self-worth was the problem all along – believing we are worthy and deserving of love and attention. Below please find a list of mantras to support you as you evaluate your mature relationships.

I am worthy of love, attention, and affection.

I am allowed to be the center of attention.

I am deserving of fun.

I deserve to be loved, cared for, and supported. 

I want people in my life who care for me and not just what I can do for them.

I want friends and family that know and love me exactly as I am.

I get to choose my friends and family and I will chose those who love me for being myself.

I have intrinsic value. I am magic already. I will find friends who can see, appreciate, and celebrate me.

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Give Yourself the Gift of More Rest

I have been feeling somewhat under the weather lately, nothing more than a little fall cold. As my immune system goes into battle it brings to mind the phrase – starve a fever, feed a cold. Has anyone else heard this old saying? For me it always makes me crave wonton soup. Because whenever I am not feeling well the last thing I want to do is cook. So it’s takeout for me so I can give myself the gift of more rest.

That said, as we’re heading into cold and flu season let me first remind you to get your flu shot and any boosters due. Take care of yourself and your health first. Secondly, rest. Typically when I start feeling sick I rush to get a ton of items off of my to do list. My worry over how long I’ll be feeling unwell and not wanting to be without any needed supplies leads to a surge of activity. I’m ordering groceries, preparing large meals so there’s something left to freeze, shooting off emails, and ordering tea. These are all helpful steps but sometimes what we need is not to rush headlong into exhaustion, on top of not feeling our best. 

The most generous gif the can give ourselves when we start feeling a little down is rest. To lay down, put on a movie and cuddle up on the couch. You don’t have to solve every problem or take care of every little detail (your Christmas list will write itself when the time comes). Just cozy yourself, grab a blanket, a good book, and fall asleep reading it. 

Look, I’m not a doctor but I do know that when your body is fighting off illness one of the best things you can do for it is give it the energy it needs. Order Chinese, eat some hot soup, and sleep it off. I don’t know the science to it but it will help you to feel better. I’ll look up the science too if that will make you feel better. After you read it, take a good long nap. Get a little rest tonight, go to be early, have a good sleep. And see if everything doesn’t look just a little bit better in the morning, your Christmas list included.

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